More LCHF: Low carb, High fat / Ketogenic Diet Info

kosovokelly's top tips

1.

Blood tests: It is recommended to get basic blood panels done before beginning and then more panels after 6 months to a year. Talk to your doctor first about this diet! Calorie Restriction (stage 2) is discussed in the most current issue of Borons Medical Physiology.

2.

DRINK 2-3 liters water per day!! Vitamins / Minerals: Take a multivitamin with C and Bs at the beginning. Supplement with Potassium Citrate- helpful during ketosis according to Mayo Clinic.

3.

Have fun! Calorie restriction is supposed to be flexible, promoting nutritious food and exercise- overall health! I only recommend being strict with yourself the first 2 weeks when your sugar cravings will be the worst.

4.

If you follow Stage 1 (ketosis), you MUST do it a particular way or you run the risk of mild health issues. #1: <150g protein per day for first 3 weeks #2: start decreasing your carbs as you increase your fats. After ca 7 days try to be at <30carbs & >150g fat per day. #3: potassium supplements

5.

If you want to follow Calorie Restriction (either by cutting your calories to 50-90% of what you need or by fasting one meal a day or every other day), you MUST ease into this gradually over 1-2 years!! I am doing Stage 1 to make my transition easier, but you can follow Paleo for 1 year and then slowly start skipping meals and work up to 1 day a week, and then to every other day.

About / History

Financial aspect:
It is expensive during the first weeks, but once your body transitions to eating higher fat content, then it becomes cheaper because you start eating less naturally. You will get fuller faster on oils and you wont need as much food during the day to fill your caloric requirements. So instead of slices upon slices of bread and several bananas, 1 egg and 3 spoons of oil will fill you for hours!